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Oatmeal vs Nattō - In-Depth Nutrition Comparison

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What are the main differences between Oatmeal and Nattō?

  • Oatmeal has less Copper, Manganese, Iron, Zinc, Magnesium, Potassium, Vitamin K, Vitamin B3, Fiber, and Vitamin A than Nattō.
  • Nattō's daily need coverage for Copper is 67% higher.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Natto types in this comparison.

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Oatmeal vs Nattō infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Nattō
Contains more Iron +44.3%
Contains more Calcium +171.3%
Contains more Potassium +1095.1%
Contains more Magnesium +342.3%
Contains more Copper +910.6%
Contains more Zinc +388.7%
Contains more Phosphorus +126%
Contains less Sodium -85.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Contains more Iron +44.3%
Contains more Calcium +171.3%
Contains more Potassium +1095.1%
Contains more Magnesium +342.3%
Contains more Copper +910.6%
Contains more Zinc +388.7%
Contains more Phosphorus +126%
Contains less Sodium -85.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +47.4%
Contains more Vitamin B6 +123.1%
Contains more Folate +450%
Contains more Vitamin C +∞%
Contains more Vitamin K +5675%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +47.4%
Contains more Vitamin B6 +123.1%
Contains more Folate +450%
Contains more Vitamin C +∞%
Contains more Vitamin K +5675%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Oatmeal
20
Nattō
Mineral Summary Score
44
Oatmeal
114
Nattō

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
14%
Oatmeal
116%
Nattō
Carbohydrates
12%
Oatmeal
13%
Nattō
Fats
6%
Oatmeal
51%
Nattō

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oatmeal Nattō
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 4.43g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 1.365g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.1)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Oatmeal Nattō Opinion
Calories 68 211 Nattō
Protein 2.37 19.4 Nattō
Fats 1.36 11 Nattō
Vitamin C 0 13 Nattō
Carbs 11.67 12.68 Nattō
Cholesterol 0 0
Vitamin D 0 0
Iron 5.96 8.6 Nattō
Calcium 80 217 Nattō
Potassium 61 729 Nattō
Magnesium 26 115 Nattō
Sugar 0.46 4.89 Oatmeal
Fiber 1.7 5.4 Nattō
Copper 0.066 0.667 Nattō
Zinc 0.62 3.03 Nattō
Starch 10.37 Oatmeal
Phosphorus 77 174 Nattō
Sodium 49 7 Nattō
Vitamin A 433 0 Oatmeal
Vitamin E 0.07 0.01 Oatmeal
Vitamin D 0 0
Vitamin B1 0.26 0.16 Oatmeal
Vitamin B2 0.215 0.19 Oatmeal
Vitamin B3 3.025 0 Oatmeal
Vitamin B5 0.317 0.215 Oatmeal
Vitamin B6 0.29 0.13 Oatmeal
Vitamin B12 0 0
Vitamin K 0.4 23.1 Nattō
Folate 44 8 Oatmeal
Trans Fat 0.003 0 Nattō
Saturated Fat 0.226 1.591 Oatmeal
Monounsaturated Fat 0.391 2.43 Nattō
Polyunsaturated fat 0.426 6.21 Nattō
Tryptophan 0.04 0.223 Nattō
Threonine 0.083 0.813 Nattō
Isoleucine 0.105 0.931 Nattō
Leucine 0.2 1.509 Nattō
Lysine 0.135 1.145 Nattō
Methionine 0.04 0.208 Nattō
Phenylalanine 0.13 0.941 Nattō
Valine 0.151 1.018 Nattō
Histidine 0.057 0.512 Nattō
Fructose 0 Oatmeal

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.